The Protein Clause
Eating enough protein and regular strength training will help with keeping what type of body tissue?
MUSCLE
Name 2 distractions that can influence amount of food consumed
TV, Phone, Computer, Mingling
What are 2 ways to prevent overeating during the holidays?
1. Having regular meals and snacks (3 meals and 2 snacks) w/ protein + fiber
2. Planning and prepping - protein snacks on hand!
Mashed potatoes or Turkey Breast?
Turkey Breast
What is the fluid goal for most bariatric patients? (range)
48-64oz daily, depending on stage post op.
The protein goal for bariatric surgery patients?
What is 60-80 grams?
How long should meals take to support the recognition of fullness?
20-30 minutes
Buddy is 2 weeks out from bariatric surgery. Buddy is excited to eat Thanksgiving w/ his elf friends. Which of the following foods are appropriate for Buddy?
SF protein pumpkin pudding
Butternut squash soup w/ 1% milk
Soft and lean turkey breast
Canned tuna fish
SF protein pumpkin pudding
Butternut squash soup w/ 1% milk
Avoid all carbs during the Holidays
False! Healthy carbs offer nutrients and fiber and give us energy.
True or False: You should avoid drinking fluids before, during, and after meals
True! 30/60 rule!
Two holiday foods that are naturally high in protein?
turkey, ham, shrimp cocktail, eggs, greek yogurt
What are some of the key aspects of mindful eating?
limit distractions, use all senses, slow down and rest fork between bites, eat for satisfaction and nourishment, identify triggers - physical vs mental hunger, check in w/ hunger/fullness
True or False: Within a year of surgery, alcohol can be enjoyed in SMALL amounts without a concern
False
*1. Alcohol can create many medical problems. From a nutritional standpoint it interferes with essential nutrient absorption and can worsen dumping syndrome. 2. Bariatric patients are more at risk for addictions post op.
2% Milk or Juice w/ no added sugars
2% Milk
What are examples of holiday drinks that would count towards hydration?
water, herbal tea, broth, sugar free hot drinks (hot cocoa, apple cider)
What is proteins best friend for satiety?
Fiber!
This mindful skill can calm the urge to graze at holiday parties - by grounding your senses before you eat
Pause breath
What are 3 examples of NEET? Non Exercise Activity Thermogenesis
cleaning the house, parking farther away from the mall, decorating for the Holidays, shoveling snow, playing with the kids
sf hot cocoa w/ water and sf marshmallows or egg nog
sf hot cocoa w/ water and sf marshmallows
True or False: Physical feelings of hunger can sometimes be a sign of thirst/dehydration
True! Check in and see when you last had something to drink. Is your urine dark? Are you dizzy or fatigued?
What are 2 reasons behind eating protein first before other food groups?
It keeps you full longer, it helps to stabilize blood sugar, and it protects your muscle
What is a fullness cue
hiccups, burping, nose running, sneezing, yawning, sighing
What are some strategies for eating at holiday parties after bariatric surgery?
1. Bring a dish to share that is appropriate for you
2. Use a small plate for portion control
3. Ditch the clean plate club
4. Find a cozy spot to sit and eat
5. Give yourself grace and be kind to yourself and body
cranberry sauce or apples and peanut butter
apples and peanut butter
Drinking during mealtimes can lead to what syndrome and physical discomforts?
Drinking with meals can cause dumping syndrome by pushing food through too fast causing diarrhea. It can also cause nausea and feeling hunger return sooner after eating.